Training Log 12.22

Day 1

Back Squat 3×8 @ last weeks 10RM or RPE 7, 8, 9

• Landmine Romanian Deadlift 3×10
• Front Foot Elevated Split Squat 3×10/side

• Band Pull Throughs 3×15
• Tall Kneeling Filly Press 3×8/side
• Hanging Knee Raise 3×6

Day 2

Bench Press > work up to an 8RM > subtract 10% > max reps > rest 2 minutes > max reps

• Sumo Deadlift 3×8 @ RPE 8
• Incline Dumbbell Press 3×12

• Kettlebell Gorilla Row 3×10/side
• Single Arm Bridge Press 3×12/side

4 Rounds:

• Kettlebell Swing x 15
• Parallette Push-Up x max (no fewer than 5)

Day 3

Deadlift > work up to a 2RM @ RPE 9 > subtract 10% > 1 rep every minute on the minute x 10

• Barbell Row 3×10
• Kneeling Kettlebell Press

• Flat Dumbbell Press 3×10
• Hammer Curls 3×10
• Flexed Arm Hang 3xALAP